Becs Louise Coaching

Post Workout Emdophins!

Aren't they just the best!

You could have that pre and during workout feeling where you just really CBA!

But then suddenly BAM! The workout endorphins have kicked in and you feel like you can conquer the world!

This is because endorphins trigger a positive feeling in the body

Have you ever had that massive high after a workout?

Becs ✌🏼

Calorie Swaps
Sometimes the smallest changes can make a big difference. Whether you’re on a slimming journey or simply trying to make a few healthier choices. Unsure where to start? I've got the rundown on the easiest swaps you can make to save some calories without even realising. 

Low-calorie Cooking Spray
Starting strong with a calorie-saving swap I couldn’t live without! Instead of frying ingredients in oil or simmering them in butter, we alway use low-calorie cooking spray.

Non-dairy Milk Alternatives
Next up is a handy swap for shaving a few calories off homemade sauces. Switching from milk to a non-dairy alternative can be surprisingly slimming friendly.

Low-fat Cream Cheese
Can’t resist decadent, rich, creamy foods? Who said you have to! I love to cook (and eat!) dishes that have thick, creamy sauces and they’re all perfect for anyone following a diet plan.

Peanut Butter Powder
With 94 calories in each level tablespoon of peanut butter, it’s an ingredient that you might want to miss off your weekly shopping list. Despite being full of healthy nut-based fats, adding peanut butter into your cooking is a surefire way to ramp up the calorie count. 

Wine Stock Pots
A glass of wine goes down a treat when you’re cooking, whether you’re drinking it or adding it into your food. Red or white wine can be used in sauces, stews and casseroles to deepen and enhance the flavours, although it will also add extra calories. 

Low-fat Meat
There’s no need to give up meat in order to cut down on calories. Instead, try switching to a leaner cut or a low-fat version. Wherever possible, cut off any visible fat to trim the calorie count even further.

Extra Veggies 
As well as switching to a leaner cut of meat, you can also cut down on calories by swapping some of the meat for extra vegetables. Bulking out your meals with extra veggies will not only help to fill you up, it’ll make sure you’re getting plenty of nutritious vitamins too. 

Air Frying
If you hadn’t noticed, everyone loves an air fryer! It’s a real game changer when it comes to making healthy, low-calorie meals.

Try out these swaps now and you'll be thanking me later.

Becs ✌🏼

CHECK IN 1: I don’t even recognise myself 🫣

The first step to any journey is taking some accountability. The second step is realising it’s not impossible and that you just have to do it.

Recognising what changes need to be made and how to change them 3 key. So I really need to be selfish and make some changes for myself.

I am taking you all along for the ride and getting the fitness freak in me back!

2023 let's have ya!!

Show some support and follow along. See you next Saturday for checkin day and I will post my journey and some workouts in between 🖤🔗

#2023

Check In day ✔️

Now on week 7 of postpartum

I've had a hard two weeks. Last week I got down to 17.8 and this week I have put 1lbs on.

This is literally nothing and I'm not going to worry.

I've been dealing with the change of Arlo's feeding routine and so has he. Its been a hard few days of cluster feeding and I have to admit I havent been eating right cos of my emotions and hormones.

I have still been getting my steps in, this week we did 66,276 which is a way lot more than usual!

Still battered and bruised off the blood thinning injections but they are finally finished with and I have no more injections to have!!

This weeks targets for myself to hit -

1. tracking my calories
2. Get more protein in
3. Drink more water
4. Keep up steps
5. Start to complete home workouts

How's your journey going?

Becs ✌🏼

Check In day ✔️

Now on week 5 of postpartum

Feeling good this week no weight loss but within 5 weeks I've loss 2 stone!!

I can see a difference straight away on my progression photos especially on my waist!

Still unable to workout but I have been getting my steps in!

This week I pushed myself and walked from home to Newcastle City centre which I'm really proud of myself doing!!

Still battered and bruised off the blood thinning injections but I'm feeling better within myself and my mobility is getting better.

This weeks targets for myself to hit -

1. tracking my calories
2. Get more protein in
3. Drink more water

How's your journey going?

Becs ✌🏼

𝘽𝙧𝙚𝙖𝙨𝙩𝙛𝙚𝙚𝙙𝙞𝙣𝙜 is a wonderful gift for you as well as your baby. 

Did you know that 𝙗𝙧𝙚𝙖𝙨𝙩𝙛𝙚𝙚𝙙𝙞𝙣𝙜 is not only beneficial for babies but for moms as well?

It carries both 𝙥𝙝𝙮𝙨𝙞𝙘𝙖𝙡 and 𝙚𝙢𝙤𝙩𝙞𝙤𝙣𝙖𝙡 benefits for moms.

𝘽𝙧𝙚𝙖𝙨𝙩𝙛𝙚𝙚𝙙𝙞𝙣𝙜 𝙞𝙨 𝙝𝙚𝙖𝙡𝙩𝙝𝙞𝙚𝙧 𝙛𝙤𝙧 𝙢𝙤𝙢𝙨 𝙥𝙝𝙮𝙨𝙞𝙘𝙖𝙡𝙡𝙮:

✔Promotes faster weight loss after birth, burning about 500 extra calories a day to build and maintain a milk supply.

✔Stimulates the uterus to contract and return to normal size.

✔Less postpartum bleeding.

✔Fewer urinary tract infections.

✔Less chance of anemia.

✔Less risk of postpartum depression and more positive mood.

𝘽𝙧𝙚𝙖𝙨𝙩𝙛𝙚𝙚𝙙𝙞𝙣𝙜 𝙞𝙨 𝙝𝙚𝙖𝙡𝙩𝙝𝙞𝙚𝙧 𝙛𝙤𝙧 𝙢𝙤𝙢𝙨 𝙚𝙢𝙤𝙩𝙞𝙤𝙣𝙖𝙡𝙡𝙮:

✔Breastfeeding produces the naturally soothing hormones oxytocin and prolactin that promote stress reduction and positive feelings in the nursing mother.

✔Increased confidence and self-esteem.

✔Increased calmness. Breastfed babies cry less overall, and have fewer incidences of childhood illness. 

✔Breastfeeding makes travel easier. Breast milk is always clean and the right temperature.

✔Physical/emotional bonding between mother and child is increased. Breastfeeding promotes more skin-to-skin contact, more holding and stroking. Many feel that affectionate bonding during the first years of life helps reduce social and behavioral problems in both children and adults.

✔Breastfeeding mothers learn to read their infant’s cues and babies learn to trust caregivers. This helps shape the infant’s early behavior.

 

High protein food ideas! 😋
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Personally, I’d love for people to prioritise the majority of their daily protein intake evenly across their meals. But I know in reality this isn’t always possible.⁣
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And most people don’t eat enough protein as it is. So here are some easy, cheap and convenient ways to get more protein in even if you’re a *busy* on the go sort. ⁣
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Pair these with veggies/fruit for extra nutrients 🌈 OR add some more fibrous/complex carbs like crackers, oats, oatcakes, rice cakes, wholemeal bread for a more filling snack.⁣
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Reasons to prioritise protein that aren’t getting jacked off your tits:⁣
-Support immune system function ⁣
-Help with appetite control and satiety ⁣
-Support recovery and adaptation to exercise⁣
-Support and increase muscle mass/inhibit muscle loss in ageing population⁣
-Stronger Mussels for everyone ⁣
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To name some of the key benefits to more protein ✌🏻⁣
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Hope it helps. Sharings caring 🧡

Becs ✌🏼

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